1   15 1/2 oz. can Great Northern Beans, rinsed and drained

2   15 1/2 oz. cans black beans, rinsed and drained

2    tomatoes, chopped

1    large red pepper, diced

2    cups frozen yellow corn, thawed

1    bunch green onions, cleaned and sliced

1    cup store bought salsa

¼   cup red wine vinegar

1/3 cup chopped fresh cilantro

¼   teaspoon ground black pepper

 

In a large bowl, gently stir beans and tomatoes together, taking care not to mash beans. Combine red pepper, corn and green onions and stir into bean mixture. Set aside.

 

In a small bowl, combine salsa, vinegar, cilantro and black pepper. Whisk until well-blended. Pour over vegetable mixture and toss gently.

 

Yield:  12    1 ½ cup servings

Nutrients per serving:  90 calories, 5 grams protein, 19 grams carbohydrate, 1 gram fat, 5 grams fiber, 290 mgs sodium.

Source:  Adapted from “Cooking Healthy Across America” by the American Dietetic Association

 

 

1 ½ lb. boneless, skinless chicken thighs

1 cup ready to eat cereal, cornflake crumbs

1 tsp paprika

½ tsp. Italian herb seasoning

¼ tsp garlic powder

¼ tsp onion powder

 

Preheat oven to 400 degrees F.  Lightly spray cooking sheet with non-stick spray.

Cut thighs into bite-size pieces.

Place cornflakes into plastic bag and crush with a rolling pin.

Add seasonings to crushed crumbs, close bag and shake to blend.

Add a few pieces of chicken at a time to crumb mixture. Shake to coat evenly.

Place chicken onto cooking sheet.

Bake until golden brown, about 12-14 minutes.

 

Yield: 4 servings

Source: A Healthier You, US Department of Health and Human Services

 

1 ½ Tbsp vegetable oil

1 ¼ cups celery with leaves, finely chopped

1 ½ cups onions, finely chopped

1 cup water

½ cup orange juice

2 Tbsp. lemon juice

dash hot sauce (optional)

1 cup long grain white or brown rice, uncooked

¼ cup almonds, slivered (optional)

 

Heat oil in medium saucepan. Add celery and onions and sauté until tender, about 10 minutes.

Add water, juices, and hot sauce (optional). Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed (20-50 minutes, depending on rice). Stir in almonds. Serve immediately as a side dish.

Yield: 4 servings of 1/3 cup each

Source: A Healthier You, US Department of Health and Human Services

 

Mix 1 egg and 1 Tablespoon milk in a bowl.  Chop desired veggies (red and green peppers, onions, mushrooms, tomatoes, etc).  Heat small amount of margarine or oil in skillet. Add veggies and sauté lightly. Stir in egg mixture to scramble egg with veggies. Spoon cooked eggs and veggies onto a whole wheat tortilla.  Sprinkle with reduced fat cheese.  Roll tight. Enjoy!

 

Chicken Bruschetta Pizza (As served by the Food Service department)

1-16” pizza dough

3/4 tsp. oil, seasoned

3 cups diced tomatoes

1 cup fresh diced onion

12 oz. cooked diced chicken

½ cup low calorie Caesar dressing

 

Spray pizza screens or sheet pans lightly to prevent sticking. Place dough onto pans. Brush seasoned oil onto dough surface. Distribute 4 cups of vegetable mixture over the pie to within ¼” of dough edge. Arrange chicken over the top of the vegetables. Squirt Caesar dressing over each pizza, in zig-zag designs. Bake in pre-heated 375 degree oven for 7-10 minutes until slightly browned. Cut into 6 slices and serve immediately.